Great workout right?!?! I know you’re super excited about LOTS of burpees!
Calm down Crew…we’re not doing 100 burpees for time….but doesn’t 3 sets of 10 for our arms and core sound EASY now? 😉
It’s Monday y’all let’s do this!
Day 20 exercises: 3 sets of 10
- Upright Row + Flies
- Inchworm Push Up
- Squat Thrust + Curl & Press
- Side Planks – :30 each side
- Wall Sit – :60
- Superman – 1:55
- Push Ups – 50
- #MadManMartin Plank Challenge – 150 seconds (2:30) If you can’t fathom holding a plank this long, break it up into a “rolling” or “moving plank and shift into different plank positions for 2:30. Regular plank, side planks, plank reaches, plank jacks, whatever type of plank works for you. You can do this!
Bonus: Burpees – 3 sets of 10 – Better than 100 right? 🙂
Speed Work: 4 x 1200 meters (.75 mile)
This is a tough workout but extending the distance for our speed work is an important part of holding that faster pace a little longer. Don’t go too fast…find a pace you can hold for the .75 mile then stop to jog, walk, or just stand still and breathe, then do it again!
Remember to start with a 10-15 minute warm up and some running drills and finish with a 10-15 minute cool down.
Show the world your Monday BAD-ASSERY…who knows…maybe you’ll inspire someone.
Get up and get moving Crew!